WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Bane Workout

    Shoulder Press:
    5 @ 75% of 1RM
    3 @ 85% of 1RM
    1+ @ 95% of 1RM

    FT
    35 pull-ups
    50 II unders
    35 wall ball - 14#
    50 II unders
    35 burpees (started w shoot thru's but too exhausting so had to finish w burpees)
    50 II unders

    Couldn't find my chi on the DU's. And my chin has a big hicky on it from taking a hit by a wall ball. Definitely a shitty day for me. So just shut your pie hole about it already.

  • Kelly Workout

    5 rounds
    400m run
    30 wall balls (20/14)
    30 box jumps (24/20)

    Completed 38:30

  • Bane Workout

    Shoulder Press:
    5 @ 75% of 1RM - 135
    3 @ 85% of 1RM - 150
    1+ @ 95% of 1RM - 170

    FT
    35 pull-ups
    50 II unders
    35 wall ball - 20#
    50 II unders
    35 burpees
    50 II unders

  • Teamwork Tuesday Workout

    Teams of 4 (2 working at a time, halve the reps for groups of 2 if necessary)

    Legion run

    100 pull ups
    100 push ups
    200 OH kb swings (53/35)
    200 Double unders
    400 Air squats
    400 sit ups

    Stop light run

  • Bane Workout

    Shoulder Press:
    5 @ 75% of 1RM 100#
    3 @ 85% of 1RM. 105#
    1+ @ 95% of 1RM. 110# 4 reps

    FT
    35 pull-ups
    100 singles
    35 wall ball 20#
    100 singles
    35 burpees
    100 singles

  • 1000M Sandwich - You want HSPU with that? Workout

    1000M Run
    30 Hand Stand Push-Ups
    1000M Row

    Subbed row for another run

    Post WOD:
    3 Rounds
    25 Sit-ups
    10 Superman

  • WOD 072412 (Pushmore) Workout

    Deadlift 3-3-3-3-3
    *Compare to 062712.

    then:-

    Tabata Wall Balls
    8 rounds for max reps of:
    20 seconds Wall Balls @ 10kg/5kg
    10 seconds Rest

    Result:- 55/65/75/95/105, 43 (Wall Balls @10KG)

  • count down Workout

    Strenght: power clean/PJ
    1000 meter row
    80 pushups
    60 v-ups
    40 burpees
    20 pullups
    500 meter row

  • King Kong Workout

    Deadlift:
    5 x 385
    3 x 435.

    Then,

    King kong - 3 rounds:
    1 deadlift (455)
    2 muscle ups
    3 squat cleans (250)
    4 HSPU

    6:04... Really crapped on the final muscle up and lost more than a minute. 1:56 faster than last attempt.

  • Rowing and DT (partner) Workout

    10 Rounds for Time

    (You each have 5 Rounds on the rower, and 5 rounds on the barbell)

    • One partner rows 1000m
    • One partner does one round of DT w. 50 kg